Catfish Amandine

Description:

Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

Ingredients:

1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided

1 tablespoon butter

1/4 cup sliced almonds

3 cloves garlic, thinly sliced

1/2 cup low-fat milk

1 large egg, lightly beaten

1/3 cup all-purpose flour

1/2 teaspoon salt

1/2 teaspoon cayenne pepper

1 pound catfish, cut into 4 portions

2 tablespoons lemon juice

1 tablespoon chopped fresh parsley

Preparation:

1

Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.

2

Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)

3

Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.

4

Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.